Whether you are a pro, an amateur, a seasoned veteran, a rookie, or the parent of a rising star, you know that there are certain injuries that soccer players are particularly susceptible to.
Common soccer injuries
Soccer is a fast, physical sport that requires strength, endurance and speed, but all that physicality can result in a range of different injuries.
Some of the most common soccer injuries include:
- Concussions
- Muscle injuries
- Ligament injuries
- Broken or fractured bones
- Bruises
- Sprains and strains
- Overuse industries.
Tips to prevent soccer injuries
Thankfully there are simple tips that you can follow to protect yourself from soccer injuries, including:
- Staying fit – Before the season starts make sure that you are in good physical condition. Stretch, run, and go to the gym during the off season so that you can ease into the pace of the soccer season rather than jumping into the deep end. You should aim to incorporate flexibility, strength training, and cardio into your preseason routine.
- Hydrating – Our bodies are made up of mostly water. Staying hydrated is crucial for your organs, joints, and muscles. Not getting enough water before, during and after the game can lead to muscle cramps, or even dangerous dehydration. Drink at least 34-ounces of water a few hours before exercising.
- Warming up and dynamic stretching – Before each game make sure that you are sufficiently warmed up and stretched. This usually entails about five to ten minutes of light cardio like jumping jacks or jogging followed by dynamic stretching. The quick movements required in soccer can be devastating to your joints and muscle tissue if you don’t warm up first.
- Cooling down – Cooling down is just as important as warming up. Light cool down cardio followed by stretching will prevent cramps and muscle soreness.
- Using shin guards – Shin guards exist for a reason! You may think you are faster without them, but you wont be very quick when you are sitting on the sidelines due to a fracture or major bruise.
- Wearing the right shoes – Longer studs are necessary when fields are wet and slippery, and generally molded studs are safer than screw-in studs because of the risk that a screw-in stud could potentially fall out mid-game.
- Inspecting the field – Be sure to inspect the field before playing, and do your best to keep the field in top condition. Bare patches of hard ground can quickly lead to injury, and so too can lumpy fields.
Be ready for injuries
No matter how safe you may be injuries happen. Make sure that you, coaches, and officials are trained in first aid so you can deal with injuries appropriately when they occur.
If you do get injured, immediately book an appointment with a physiotherapist who can facilitate a safe recovery.
Protect yourself
Soccer is the most popular sport in the world, and the most popular youth sport in Canada, so it should be no surprise to learn that the number of injuries is on the rise. But that doesn’t mean you should have to spend the season on the sidelines. Be sure to follow the tips above to prevent soccer injuries.
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